2busy's Training Log of Solitude

Training Over 35 Lifter
361

Saturday - 02/25/12

PLP - 20

10 points

Eats

Breakfast - scrambled eggs, waffles, cinnamon bread stick - 5 points, had breakfast with the kids :slight_smile:
Snack - protein shake, 30 grams protein - 10 points
Snack - protein bar, 30 grams protein, 22 grams carbs - 15 points
Lunch - grilled chicken breast, potato, nat pb - 20 points
Dinner - grilled steak, steamed rice, green beans - 25 points
Snack - Protein bar, 30 grams protein, 23 grams carbs - 15 points

90 points, 100 for the day

362

Sunday - 02/26/12

PLP - 21

Gym Timeā€¦

High Frequency Strength

Military Press - 95 lbs x 6 x 3
Squats - 225 lbs x 6 x 3
Bench Press - 165 lbs x 6 x 3

Foundation

Top Half Dead Lifts

With the stop bars in the lowest setting on the 4 post rack, the bar was right above my knees

Regular Sets
275 lbs x 6
315 lbs x 6 x 2
365 lbs x 1 :slight_smile:
315 lbs x 6
Extended set - 10 sec rest between reps
315 lbs x 8

Structural
Romanian Dead Lifts

135 lbs x 6
185 lbs x 6 x 2

Back Extensions - 25 lbs x 6 x 3

Hamstring Curls - 90 lbs x 6, 100 lbs x 6 x 2

Workouts - 35 points

Eats

Breakfast - 3 poached eggs, hashbrowns - 20 points
Snack - protein bar, 30 grams protein, 23 grams carbs - 15 points
Snack - protein shake, 30 grams protein - 10 points
Lunch - Grilled Chicken breast, steamed rice, green beens - 20 points
Workout - Surge/MAG-10/Annaconda - 5 points
Post Workout - protein bar, 30 grams protein, 23 grams carbs - 15 points
Dinner - Grilled steak, boiled potato, salad (w boiled egg) - 25 points
Snack - craisins - 5 points

115 points food

150 points total

363

968Ɨ1296 334 KB

My hand after pulling the 365 lb top half dead liftā€¦

364

How did the weekend with the kids go?

365

[quote]Kairiki wrote:
How did the weekend with the kids go?[/quote]

It was ok. My almost 8 year old essentially was dealing with strep throat so she had a hard time Saturday night.

I got to play with the kids, took them shopping for things they needed.

366

PLP - 22
Stretching

Gym time

Hypertrophy Phase 3 Week 2, Bench Pattern

HFS

Military Press - 105 lbs x 6 x 4 - No pain in the hernia repair area!
Squats - 235 lbs x 6 x 4 - post surgery rep pr at this weight
Bench Press - 175 lbs x 6 x 4 - same as above

Foundation

Bench Press - 145 lbs x 6 x 4, Clustered Bench 145 lbs x 8 x 2

Clustered is 10-15 sec pause between reps.

Floor Dumbbell Press - 2x70 lbs x 6 x 4
Decline Bench Press - 155 lbs x 6 x 4
Incline Dumbbell Press - 2x60 lbs x 6 x 4

35 points total

Eats

Breakfast - 3 poached eggs, hashbrowns - 20 points
Snack - Protein shake, 30 grams protein - 10 points
Lunch - grilled steak, baked potato - 20 points
Peri - MAG-10/ANACONDA - 5 points - out of Surge
Post Lift - protein bar, 30 grams protein, 23 grams crabs - 15 points
Post Lift - protein shake, 30 grams protein - 10 points
Dinner - Grilled steak, steamed rice - 20 points

100 points for food

135 points total.

On a side note, today sucked.

Hoping for a better tomorrow.

367

Iā€™m sorry to hear it didnā€™t go well yesterday and BTW, nice job on the deadlift! Iā€™ve never ripped my hand on a bar, but, than again, I did spend my entire youth scooping poo and swinging around on bars. I think I have perma-calluses.

368

[quote]Oleena wrote:
Iā€™m sorry to hear it didnā€™t go well yesterday and BTW, nice job on the deadlift! Iā€™ve never ripped my hand on a bar, but, than again, I did spend my entire youth scooping poo and swinging around on bars. I think I have perma-calluses.[/quote]

Thanks, Oleena.

It was only a pull from my knees up, but I was happy with it.

When I finish this round of the workout program, Iā€™m going to see what I can do for new PRā€™s on the big three.

I do know my form is a LOT better then it was.

369

Tuesday - 02/28/12

PLP - 23 - this is starting to be a pain, lol

10 points

Eats

Breakfast - the usual poached eggs and hash browns - 20
Snack - protein shake 30 grams protein - 10
Lunch - mandarin chicken, steamed rice - 20
Snack - protein bar, 30 gm protein, 20 gm carbs- 15
Snack - protein shake 30 grams protein - 10
Dinner - BK with kids - -15
Snack - protein shake 30 grams protein - 10

Food - 70

Total - 80

Today was some good, some bad.

Skipped gym.

370

Wednesday - 02/29/2012

PLP - 24 - 10 points

Hour of Ice Hockey - 25 points

Workout - 35

I vented about the cheap shot an asshole gave me in TK. Fucker got up slower then me, ha

Eats

Breakfast - 3 poached eggs, hashbrowns - 20 points
Snack - Cinnamin Roll - -5 points
Snack - Protein shake, 30 grams protein - 10 points
Lunch - Mongolian Grill, beef, Chicken, fish, rice, veggies - 25 points
Snack - protein bar, 30 grams protein, 23 grams crabs - 15 points
Dinner - Pizza, Grilled steak, steamed rice, green beans - 20 points
Hockey - 2 beers, slice of pizza - -15 points

Food - 70

Total 105

371

Thursday - 03/01/12

PLP - 25
Stretching

Gym time

Hypertrophy Phase 3 Week 2, Day 2 Squat Pattern

HFS

Military Press - 105 lbs x 6 x 4
Squats - 235 lbs x 6 x 3, 235 lbs x 4 x 1, 235 lbs x 2 x 1
Lost it forward on 5th rep of 4th set, reset bar and got the last 2 reps

Bench Press - 175 lbs x 6 x 4

Foundation

Squats - 185 lbs x 6 x 4, Clustered Squat 185 lbs x 8 x 2

Clustered is 10-15 sec pause between reps. I did 10 on this one. Againā€¦ Ouch.

Leg Press - 350 lbs x 6 x 4 :slight_smile:
Bulgarian Split Squats - 2x20 lbs x 6 x 4

35 points total

Eats

Breakfast - 3 poached eggs, hashbrowns - 20 points
Snack - Protein shake, 30 grams protein - 10 points
Snack - protein bar 30 grams protein, 23 grams carbs - 15 points
Peri - MAG-10/ANACONDA - 5 points
Post Lift - Protein shake, 30 grams protein - 10 points
Post Lift - protein bar 30 grams protein, 23 grams carbs - 15 points
Dinner - Chicken Stirfry with Broccoli and steamed rice - 20 points
Snack - Protein shake, 30 grams protein - 10 points

105 points for food, 140 points total.

372

Friday - 03/02/12

PLP - 26
Stretchingā€¦ Quads hurt today

Gym - Day 3 of week 2

All exercises are weight x reps x sets

Kayak Rows - 120 lbs x 6 x 4
Weighted Chinups - 10 lbs x 6 x 4
Supinated Lat Pulldowns - 160 lbs x 6 x 4
Bent Over Row - 115 lbs x 6 x 1, 135 lbs x 6 x 3

DB Hammer Curls - 2x30 lbs x 6 x 4
Rope Tri Extensions - 100 lbs x 12 x 4

DB Preacher Curl - 25 lbs x 6 x 4
Overhead Tri Extenstion - 50 lbs x 12 x 4

Barbell Curl - 70 lbs x 6 x 4
Close Grip Push Ups - 12 x 4

League Hockey game, scored the 1st goal for team - 10

Exercise - 45 points

Eats

Breakfast - 3 poached eggs, hashbrowns - 20
Snack - protein bar - 15
Snack - protein shake - 10
Workout - MAG-10/Surge - 5
Post WO - protein bar - 15
Post WO - protein shake - 10
Dinner - Generalā€™s Chicken (broccoli, steamed rice), Crab Rangoon - 15
Snack - 1 Beer post hockey - -5
Snack - Hot Chocolate - -5
4th Meal - Stir fryed chicken, proccoli, steamed rice - 20

I had asked someone to get me a coffee, I was scoring the game after mine. The rink was out so they brough me a hot choclate. Oh well

Food - 110

Total 155

373

Saturday - 0303/12

PLP - 27

Skipped gym, quads hurt

Workouts - 10

Eats

Breakfast - 2 poached eggs, hashbrowns - 20
Snack - protein bar - 15
Snack - protein shake - 10
Lunch - Grilled Chicken breast, re-fried beans, cheese, tortilla chips - 10
Dinner - fish, fries, coleslaw, had to eat out - -5
Snack - protein bar - 15
Snack - protein shake - 10
Snack - Grilled chicken breast - 10

Food - 75

Total - 85

374

Sunday - 03/04/12

PLP - 28 Ouchā€¦
Stretching

Gym - Day 4 of week 2

All exercises are weight x reps x sets

Military Press - 105 lbs x 6 x 4
Squats - 235 lbs x 6 x 4
Bench Press - 175 lbs x 6 x 4

Push Press - 105 lbs x 6 x 4, Clustered Push Press 105 x 8 x 2

Clustered is a 10-15 second wait between reps.

DB Neutral Grip Seated Press 55 lbs x 6 x 4

Leaning lat Raises - 25 lbs x 6 x 4

Reset Front Raises - 30 lbs x 6 x 4

35 points

Eats

Breakfast - 3 poached eggs, hashbrowns - 20 points
Workout - Surge/MAG-10/Anaconda - 5 points
After Gym - protein bar, 30 grams protein, 20 grams carbs - 15 points
After Gym - protein shake, 30 grams protein - 10 points
late lunch- grilled chicken breast, steamed rice - 15 points
Snack - Natural Peanut Butter, 2 tablespoons - 5 points

Will still have a late meal and will update for final totals.

Edit: Last meal was a steak and potato - 20 points

Food - 90 points

Total - 125 points

375

Good work Bro, that is allot of volume!

376

[quote]Colin Wilson wrote:
Good work Bro, that is allot of volume![/quote]

Thanks Collin!

Trying to get some change to occur with myself.

377

Monday - 03/05/12

High Frequency Strength

Military Press - 105 lbs x 6 x 4
Squats - 235 lbs x 6 x 4
Bench Press - 175 lbs x 6 x 4

Foundation

Top Half Dead Lifts

With the stop bars in the lowest setting on the 4 post rack, the bar was right above my knees

Regular Sets
315 lbs x 6 x 4

Extended set - 10 sec rest between reps
315 lbs x 8 x 2

Structural
Romanian Dead Lifts

185 lbs x 6 x 4

Back Extensions - 45 lbs x 6 x 4 - ouch

Hamstring Curls - 100 lbs x 6 x 4

378

Thursday - 03/08/12

Gym time

Hypertrophy Phase 3 Week 3, Bench Pattern

HFS

Military Press - 115 lbs x 4 x 5 - No pain in the hernia repair area! PR post Surgery
Squats - 245 lbs x 4 x 5 - rep pr at this weightā€¦ from pre surgery :slight_smile:
Bench Press - 185 lbs x 4 x 5 - same as above

Foundation

Bench Press - 155 lbs x 6 x 3, Clustered Bench 155 lbs x 8 x 3

Clustered is 10-15 sec pause between reps.

Floor Dumbbell Press - 2x70 lbs x 8 x 5
Decline Bench Press - 155 lbs x 8 x 4
Incline Dumbbell Press - 2x60 lbs x 8 x 4, 2x60 lbs x 7 x 1

Second set of 245 lbs x 4 :slight_smile:

379

Friday - 03/09/12

Gym time

Hypertrophy Phase 3 Week 2, Day 3 Squat Pattern

HFS

Military Press - 155 lbs x 4 x 5
Squats - 245 lbs x 4 x 5
Bench Press - 185 lbs x 4 x 5

Foundation

Squats - 185 lbs x 6 x 3, Clustered Squat 185 lbs x 8 x 3

Clustered is 10-15 sec pause between reps. I did 10 on this one.

Leg Press - 350 lbs x 8 x 5 :slight_smile:
Bulgarian Split Squats - 2x20 lbs x 8 x 5

So that was a total of 26,670 lbs for squats and leg press todayā€¦

Ouch.

380

Monday - 03/12/12

Gym - Day 3 of week 3

All exercises are weight x reps x sets

Kayak Rows - 120 lbs x 8 x 5
Weighted Chinups - 10 lbs x 8 x 5
Supinated Lat Pulldowns - 160 lbs x 8 x 5
Bent Over Row - 135 lbs x 8 x 5

DB Hammer Curls - 2x30 lbs x 8 x 5
Rope Tri Extensions - 100 lbs x 12 x 5

DB Preacher Curl - 25 lbs x 8 x 2, 20 lbs x 8 x 2 - right arm quit on the 25s
Overhead Tri Extenstion - 50 lbs x 12 x 5

Barbell Curl - 70 lbs x 8, 70 lbs x 6, 60 x 8 x 3
Close Grip Push Ups - 10 x 5